Fibre-rich: antipasto salad
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | ounces | Extra-firm tofu |
| 1 | cup | Broccoli florets |
| 19 | ounces | Canned chick-peas |
| 1 | small | Sweet red or green pepper |
| ½ | Seedless cucumber | |
| 1 | cup | Cherry tomatoes, halved |
| ¼ | cup | Black olives - Kalamata |
| ½ | cup | Mozzarella, cubed |
| 2 | tablespoons | Fresh parsley, chopped |
| 2 | ounces | Feta cheese, crumbled |
| 2 | tablespoons | Red wine vinegar |
| 1 | Green onion, minced | |
| 2 | Garlic cloves, minced | |
| 1 | teaspoon | Dijon mustard |
| ½ | teaspoon | Dried basil |
| ½ | teaspoon | Dried oregano |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 3 | tablespoons | Olive oil |
Directions
DRESSING
Dressing: In bowl, whisk vinegar, onion, garllic, mustard, basil, oregano, salt and pepper; gradually whisk in oil.
Cut tofu into 1-½-inch long strips, about ¼-inch wide; add to dressing. Let stand at room temperature for 1 hour.
in saucepan of boiling salted water, cook broccoli just until tender-crisp; drain and refresh under cold water. Drain again; place in large bowl. Rinse chick-peas under cold water; drain and add to bowl. Slice sweet pepper into thin strips and cut cucumber into chunks; add to bowl along with tomatoes, olives, mozzarella, parsley, dressing and tofu. Toss gently. Cover and refrigerate, stirring occasionally, for at least 1 hour or up to 2 days. Taste and adjust seasoning. to serve, toss gently and sprinkle with feta cheese.
Per serving: about 270 calories, 13 g Protein, 16 g fat, 31 g carbohydrate high source fibre, good source calcium Source: Canadian Living magazine Jan 95 Presented in article by Carol Ferguson: "Health & Well-Fare: Calcium: Are You Getting Enough?" [-=PAM=-] PA_Meadows@...